By UNL Extension

1. By UNL Extension Get 3Servings of Low-Fat Dairy a Day Adapted from Presentations Created by the Consortium to Lower Obesity in Chicago Children – www.clocc.net

2. Presentation Goals After this lesson, youth will be able to: Identify their daily recommended dairy intake. Identify two reasons why they should choose low-fat dairy options. Identify two specific ways in which they can incorporate more dairy into their diet.

3. Ask the Kids • Do you eat dairy foods? If so, how often? • What dairy foods have you tried? • Why is it important to eat dairy foods?

4. Dairy Foods Help Us • Build strong bones and teeth • Build strong muscles • Maintain a healthy blood pressure • Maintain a regular heartbeat

5. Bone Facts • Bones are living • Bones hold up your body and muscles • Bones grow fastest from childhood to teenage years • Bones continue to grow and get thicker until around age 30 then bones stop growing and start to get thinner • A child has 208 bones

6. Let’s Talk about Strong Bones What mineral is found in dairy foods? • It starts with a C…… • Calcium helps build strong bones and teeth • Bones become weak and break easier when we do not have enough calcium • Vitamin D is also found in dairy foods • Vitamin D helps your body to absorb calcium making strong bones and teeth • We can also get vitamin D from the sun

7. Physical ActivityBuilds Strong Bones Too • Bone strengthening physical activities include • Jumping rope • Running • Sports such as gymnastics, basketball, volleyball, or tennis • Games such as hop-scotch • Hopping, skipping, jumping • You need calcium, vitamin D (from milk or sun), and physical activity for strong bones

8. Why Choose Low-Fat or Fat-Free Dairy Foods? • All milk has the same amount of nutrients just different amounts of fat and calories • Low-fat (1%) and fat-free (skim) dairy foods keep our heart healthy because they have very little or no fat • Whole milk and reduced-fat (2%) dairy foods contain more saturated fat and are not as healthy for our heart • Look at the carton or container to make sure your milk, yogurt, or cheese is low-fat or fat-free

9. Need 3 Servings of Low-Fat Dairy/Day • What counts as a serving? • 1 cup of fat-free or low-fat milk (8 oz.) • 1 cup yogurt (8 oz.) • 2 cups of cottage cheese (16 oz.) • 1 cup of calcium fortified orange juice (8 oz.) • 2 oz. American cheese (2 slices of cheese) • 1 ½ oz. hard cheese like Cheddar or Swiss (4 dice)

10. How can you start eating more dairy foods? Remember to track your progress using the check your progress sheet.

11. How to Incorporate More Dairy • Drink milk instead of juice or soda • Cheese and crackers • Dip fruit in yogurt • Fruit-yogurt smoothies • Cottage cheese with canned fruit • Use milk instead of water when making oatmeal or hot cocoa

12. How to Incorporate More Dairy • Pudding • Yogurt parfait: layers of yogurt, fruit, and granola • Take dairy on the go • Milk instead of soda pop or fruit drinks • String cheese • Yogurt

13. What happens if you can’t eat dairy foods? • Lactose intolerance • Unable to digest lactose, a type of sugar found in milk and other dairy foods resulting in bloating, cramping, diarrhea, etc. • It is still important to eat calcium rich foods that are from non-dairy sources.

14. Living with Lactose Intolerance • Choose dairy foods with low amounts of lactose • Cheddar cheese • Yogurt • Foods that do not contain lactose • Lactose-free milk • Soy milk • Calcium fortified orange juice • Tofu • Green leafy veggies (such as spinach)

15. Review Time – Ask Students • How many servings of dairy should you eat a day? • Name 2 reasons why you should choose low-fat dairy options. • Identify 2 specific ways in which you can incorporate more dairy into your diet.

16. Take Home Message for Dairy • 3 servings of dairy a day • Helps build strong bones, teeth, and muscle • Has calcium and vitamin D • Low-fat dairy has the same nutrients as 2% and whole milk, but has less fat and calories

17. G0 Do It Start Today Set Goals 5-4-3-2-1 Go!™ was developed by the Consortium to Lower Obesity in Chicago Children – www.clocc.net

18. Activities & Resources • Mission Nutrition Interactive Game: www.kidshealth.org/kid/misc/mission_nutrition.html • Blast Off Game: www.mypyramid.gov/kids/kids_game.html# • Building Strong Bones and Teeth: www.nourishinteractive.com/free_printables/en/agreements/tracker_building_bones.pdf

19. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.